Science-Backed 'Superfoods': Building a Cancer-Protective Diet for Your Little Ones - August 2025

Out of all the medical diagnoses that you would not wish on your worst enemy, ‘cancer’ is on the top of that list. From breast cancer to colorectal cancer, this silent killer is responsible for almost 30% of all deaths in Singapore. And scientists fear that number will only go up over the next few years. More than 80,000 cancer cases were reported between 2017 to 2021 alone with 10,000 of those resulting in deaths. While pollution and lifestyle habits play a part, genetics also factor into a person’s susceptibility to this disease. If you have a family history of cancer, there is a small chance you may get it too. The only recent good news seems to be that while cancer rates are expected to increase, the number of cancer-related deaths may take a nosedive thanks to advancements in cancer treatments. However, these treatments are not without their cost. Survivors often have to contend with multiple side effects that reduce their quality of life, forcing many to see ‘alternative’ forms of healing outside of conventional Western medicine. Cancer Vs Alternative Medicine Despite being a very strict country with strict laws, quack cures and snake oil are still rife in many parts of Singapore. While alternative medicine (also called CAM or Complementary and Alternative Medicine), is heavily policed in Singapore, many still covertly resort to traditional routes to heal their cancer. Studies show almost 76% of Singaporeans resort to CAMs with the Chinese being at the top of that list, followed by Malays and Indians. Traditional Chinese Medicine (TCM) seems to be the most popular CAM used, with jamu and ayurveda being second and third respectively. The Singaporean government in general discourages all health and wellness products that have misleading or unproven claims. However, they do allow some alternative methods. TCM, for instance, has been shown to help cancer patients manage pain and other symptoms that come with chemo- and radiotherapy. That said, they are never to be used in silo for treating the cancer itself. However, this does not discourage many people from going the more ‘natural route’ to healing themselves. Contrary to popular belief, natural does not necessarily mean safe. That is why any CAM practitioner or treatment require strict registration and licensing before offering their services to the public. Failure to do so can result in heavy legal consequences. In 2021, Singapore-based health supplement company was fined a total of $3,000 for making false cancer cure claims. In 2018, a TCM practitioner had his license revoked for asking a cancer patient to delay life-saving treatment. Can You Really Cure Cancer with Food? The power of food cannot be understated. Some foods can heal and some foods can harm. Science has proven this again and again. In fact, many cancer cases can be directly tied back to poor diet. The overconsumption of heavily processed foods can easily increase your risk of developing cancer if you’re already have a genetic predisposition. So if food can cause cancer, the opposite must be true, right? Perhaps. The concept of the anti-cancer diet as alternative medicine isn’t new. From the alkaline diet to the Budwig protocol, anti-cancer diets have been around since the late 1800s. Chris Wark, one of the more popular proponents of the anti-cancer diet, claims to have cured his stage 3 colon cancer through dietary changes alone without undergoing chemo. This phenomenon wouldn’t have been a problem if it was marketed properly. Eating whole, unprocessed foods with no additives, sounds like a good message. But now, people are opting out of potentially life-saving cancer treatment in favour of dietary changes alone to manage their condition. If not from a total mistrust of modern medicine, then from the fear of cancer treatments. The truth is, you will have a much greater chance at surviving if you pair a healthy diet with existing cancer treatments. That said, an anti-cancer diet that is approved by science does exist. Here is the basic summary of it. Suggestions for A Possible ‘Anti-Cancer’ Diet Do’s Fewer Calories The general rule of thumb is between 70 to 80 percent of your daily maintenance calories (i.e. the calories you need everyday to maintain your current body weight). So if your maintenance calories is 2000, try to reduce that to 1400 or 1600 calories per day. There are plenty of calorie calculators online that you can use. All you need to do is key in your height, weight and physical activity. Vegetables Increase your daily intake of veggies. The key here is to maintain 10 or more servings of vegetables a day. Vegetables are a natural source of fibre, folic acid and chlorophyll which are naturally anti-cancer in nature. Pay particular attention to cruciferous vegetables (broccoli, cauliflower), allium vegetables (garlic, onion) and dark green vegetables. Fruits For fruits, 4 or more servings a day will suffice. Pay particular attention to fruits high in antioxidants and phytochemicals like α-carotene, β-carotene, β-cryptoxanthin, vitamin C, and vitamin E. Fruits that contain these nutrients include papayas, mangoes, oranges, kiwi, pineapple, pumpkin and carrots. Supplementation Sometimes the body cannot derive adequate nutrients from food. So you may need supplements to ensure optimal nutrition. These include selenium (~200 μg/day), methylcobalamin or B12 (1,000 μg/day), vitamin D (1,000 IU/day), beneficial probiotics and oral enzymes. Folic acid and phytoestrogens which are abundant in dark leafy greens and flax seeds do come in supplement form if your are unable to get them naturally through whole foods. Essential Fatty Acids The body needs healthy fats for various metabolic processes. But it has to be the right types of fat. Look for those rich in omega 3 and omega 6 fats as well as include DHA. Examples of healthy oils and fats can come from a variety of sources: sunflower oil, soybean oil, corn oil, walnuts, almonds, eggs and cod liver oil. Don’ts Red meat Bowel cancer is often correlated with red meat due to its level of saturated fats. So it is best to avoid or reduce your consumption of it. Types of red meat can include beef, veal, lamb, mutton, pork, goat and venison. Opt instead for low cholesterol animal meat such as chicken, fish and turkey. Refined sugar There has always been a a strong connection between cancer and excessive consumption of refined sugars. However, this does not mean you cut out all forms of sugar entirely from your diet. Opt for artificial sweeteners and reduce your intake of added sugars by half of your recommended daily intake if you are able. Unhealthy fats Reduce your intake of saturated fats which scientists have linked to multiple kinds of cancers include breast and colon cancer. This can include butter, palm and coconut oil, lard and generally all deep fried foods. Refined flour In the same vein as refined sugar, refined flour is also a high carbohydrate food that has a high glycemic index. Choose wholemeal options or complex carbohydrates to fulfill your caloric and fibre requirements. Think potatoes, oats, quinoa and certain types of pasta. Beating Cancer in the Kitchen While nutrition and diet play an important role in healing cancer, they are not to be treated as ‘medicine’. Adopting a healthy diet is but one ingredient in the recipe. Managing stress, increasing physical activity and, of course, going for treatment, are all key components in the fight against cancer. Moreover, trust your doctor and the medical advancements that are currently available in the fight against cancer. They are the first line of defense against this silent killer. If you know for a fact you have a family history of cancer, adopting this anti-cancer diet could be one of the wisest decisions you make for your health. Disclaimer: The information provided in this article is for informational purposes only and should not be considered as medical advice from Mamahood. For any health-related concerns, it is advisable to consult with a qualified healthcare professional or medical practitioner. For more insightful stories and parenting advice, stay tuned to Mamahood Singapore!

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